Ectomorph in Need of Help
- 04-17-2008, 12:25 AM
- 04-17-2008, 12:28 AM
04-17-2008, 08:02 AM
Yeah the cottage cheese thing gets use to but it's probably the best meal you can have, it's easy to down(again when you get use to it). I'm telling you you'll love it because it's quick an efficient, just don't bite on the cheese and down it with the water, mix it in the mouth until it becomes soft and chug it down. I cup is good enough.
Another important thing, don't expect gains right away. If you just started expect them in 2 to 3 months to really show, 5-6 months to see drastic changes assuming you're consistent and jump over plateaus.
04-17-2008, 05:35 PM
I agree with the seeing results comment. It takes a lot of patience.
As for German Volume Training...well there's a great article on this site by Charles Polliquin. It basically consists of compound movements (good for ecto like you said) and lots of volume. The beginners cycle is 10x10 reps for two main exercises and 2 supplementary exercises. So say for chest and back day you could do:
10 x 10 Dumbbell Incline press
10 x 10 wide grip chin ups (I can't do 10 of these with the tempo GVT calls for so I sub bent-over rows).
then 3 x 10 flat bench dumbbell flies
and 3 x 10 one arm db rows
After that you switch to the intermediate level at 10 x 6 with the same idea of one main exercise per body part you're working out and compound movements. There's also GVT for the advanced trainee. Anyways, the article explains it much better than me it's in the workout section of the site.
Personally, I've gained 11 pounds in the last month using GVT. Eating has improved a bit so that's a possible confound, but ultimately GVT has been very effective for me. It's really hard though and not much fun (especially leg days)...very sore today.
I'd def. recommend it!
04-17-2008, 06:58 PM
04-18-2008, 02:58 AM
But yeah read up on it and follow it to a T if you do it.
04-18-2008, 07:29 PM
[QUOTE=DaveWalton;1313932]Hey I guess I just realized I need to shorten my rest period between exercises...after 45 minutes cortisol levels start to rise anyways.
Speaking of cortisol, a lot of hard gaining ectos have a potential cortisol problem. This is the stuff that eats your hard earned muscle away every time you get a little keyed up. I experimented with a cortisol modulator (Retain II) and grabbed a quick 10 pounds last year. I've also been living on the Supercissus which is another great supp that seems to modulate cortisol levels and promote healing. You're training sounds spot on though, that's why I'm thinking about a little bump in the endocrine function so you might get better gains. I'm a textbook ecto and an old fart (47) so I'll take all the help I can get these days. Best of luck to you little brother!
04-18-2008, 07:30 PM
04-19-2008, 10:53 AM
04-19-2008, 05:25 PM
04-20-2008, 12:32 AM
P.S. AlexParty I am up to 195 at night...gonna have to start eating more though don't want to stop gaining. I figure I'll add another 150 calories per meal.
04-23-2008, 12:16 PM
1.Buy a George Foreman grill - I cook just about everything in this. If you hear people say it dries the food out that is because they are cooking it to long. Basic times, beef 4 minutes, chicken/pork 5 minutes, fish 7 minutes.
2. Buy a vacuum sealer and cook in bulk - I buy the large bags of chicken breast, orange roughie, and talapia, bulk packs of steaks and pork chops. On Sunday when I do my shopping I cook it all and seal it in the vacuum bags and throw it in the freezer. Doing it in individual portions makes it easy to thaw out what I need when I need it.
3. Use marinades - There is a McCormick Grill Mates series of marinades with about 8 different flavors. I use all of them and switch often so I do not get burnt out.
4. Buy a coffee grinder to grind whole oats for shakes - I grind the oats with a coffe grinder and put them in a canister. When I need a meal on the go I just through a couple of scoops of whey and a couple scoops of oats in a shaker and I am on my way.
Hope these help!
04-23-2008, 12:23 PM
When I start stalling on my gains on the 5x5 I plan do 6 weeks of GVT and then return to the 5x5 for 6 weeks and keep alternating between the two. The thought is you get to vary the routine to prevent muscle memory and keep it from getting stagnant and boring plus you get to hit both types of hypertrophy. The 5x5 produces myofbrillar hypertrophy and leads to strength increases. The GVT will produce sarcoplasmic hypertrophy builds mass. (reference - Rippetoe&Kilgore - Practical Programming for Strength Training, Zatsiorsky - Science and Practice of Strength Training)
04-23-2008, 05:03 PM
04-23-2008, 05:06 PM
04-23-2008, 06:03 PM
EasyEJL gave me this idea so I cant take the credit but Sam's Club sells 6lb bags of the EAS 100% Whey for $30, combine that with a couple of scoops of NP's Kwik Carb (or ground oats) and you have an instant weight gainer without all the sugars that are in the commercial ones. You can easily manipulate the calories further by using milk to mix it.
04-23-2008, 06:15 PM
04-23-2008, 11:36 PM
AlexParty: Should I feel REALLY full at every meal now that I will be increasing my caloric intake?
04-24-2008, 07:58 AM
What ticks me off sometimes being an ecto is how hard we have to work, train eat. Most people you talk to have no idea what an ecto means or a meso. Meso's gain so easily. If I trained the way I did for 3 months as a meso I'd be Arnold man. I have several freinds who have the meso body type and they just eat 3 meals a day, train here and there and gain. But the downside to a meso is the fat gain and the ability to lose it, that's where the ecto has a HUGE advantage, we can lose fat in weeks and cut down 70% faster than a meso so I guess it balances. I remember having a girlfriend and I was doing everything an ecto has to do to gain muscle, eating every 2-3 hrs, train, sleep, take my supps and she says " you don't have to do all that"... some people just don't get it.
04-24-2008, 08:31 AM
04-24-2008, 10:38 AM
04-24-2008, 11:56 AM
I might give the creatine a shot though, as long as it isnt NOxploed. That stuff is just ridicullously priced.
04-24-2008, 01:49 PM
04-27-2008, 08:32 PM
Okay so this week will be the last bit of GVT. Last two days have been pretty lazy (terrible headache = no motivation) for eating so I'm getting back into it again.
I've looking into it a lot, but I can't seem to find anything satisfactory. I realize 5x5 may be beneficial...but to be honest I really don't enjoy it. Any suggestions for a good program to follow GVT (keeping in mind that my goal is to bulk to 220)?
Oh btw I finally switched to pork chops instead of chicken for a while...so sick of chicken.
04-28-2008, 08:39 AM
Try doing 4 sets of pyramid.
Pork chops instead of chicken.... how are you liking that? Does it give the same protein profile?